Aerobic exercise:
Why aerobic exercises are important? Aerobics trains your heart, lungs & cardiovascular system to process & deliver oxygen more quickly & efficiently to every part of your body.
As the heart muscle becomes stronger & more efficient, it facilitates a larger amount of blood pumped with each heartbeat. Due to this, a fit individual can work for longer duration, with more vigor and achieve a quicker recovery at the end of the aerobic session. Start with warm up: A warm-up prepares your body for exercise by loosening & stretching your various muscle groups. So that the chances of injury, strain etc. kept to minimum. Avoid sudden and jerky movements of the muscles, which may lead to injury. The warm-up aims at raising the heart rate so that there is adequate blood flow to the muscles during exercise session. It also raises the temperature of the muscles so that they are able to withstand vigorous activity without sustaining injury. The warm-up exercise may be a slower version of the actual aerobic session. For example, you might want to walk before you jog, or do some aerobic dance movements to bring a fun. When to perform aerobic exercise:
Do not exercise after a heavy meal: Whenever we take a meal, blood flow increases to the stomach & adjoining areas. Therefore, vigorous exercise immediately after a heavy meal might lead to a feeling of dizziness & even vomiting. If you ate something light, you probably do not need to wait very long. Duration of aerobic exercise: Experts believe that 3 to 5 times per week of aerobic activity of 20 to 60 minutes is fine. They believe that achieving good heart rate i.e. 60-90% of age-specific maximal heart rate should be the target of an aerobics session. Walking is the easiest way to start an aerobic exercise program. Start with a 1 km.or so and increase it to 3-4 km. per hour. As you feel more comfortable with walking a good distance, you might want to try another activity such as jogging, running, or swimming. The best aerobic program is the one, which you like & enjoy. How much calories you burn: You can burn between 290 and 430 k.Cal in an aerobics exercises. How to measure whether you are working at optimal intensity: Use the simple 'talk test.’ You should be able to talk without gasping for air while working at optimal intensity. If you cannot, you should scale down your exercises. On the other hand, if you are able to sing a song then you should step up exercises. Sudden & intensive exercise can cause more harm than good which results into muscle injuries, sprains & strains. Cooling down: After any aerobic activity, the blood is pooling in the extremities, and the heart rate is increased. The cool-down aims to bring the heart rate down to near-normal and to get the blood circulating freely back to the heart. The cool-down also include some stretching exercises, as it will help relax the tired muscles. Are you thinking of working only on a particular group of muscles like the tummy or thigh muscles, & burn fat there? Noway! When we are working a muscle or group of muscles to burn fat, we have no control over what part of the body we burn fat. Fat generally reduces in pretty much the reverse order in which it accumulates. Know Your Body Mass Index to get an idea about what your ideal body mass index should be. After aerobic session drink some clean drinking water, fresh lemon juice with water or try tender coconut water instead of sports drink. |